Workout Wednesday-HIIT

High Intensity Interval Training aka: HIIT

I just completed a radio series for the local radio station Clear 101.7 with the amazing Sam. She is one of the amazing morning show hosts for the best radio station in town.  It made me realize that as I spoke about HIIT to her and to the program we were recording that perhaps it was this was a great topic to share for this weeks Workout Wednesday. 

What is HIIT?  

It is a segment of High Intensity Intervals that you do all out. Work to rest type of exercises.  You alternate intense bursts of activity with less intense activity or rest.  

Example HIIT segment from today's workout at Compass Park in beautiful Bend, OR

Slow Spiders 

(alternate lead leg)

Squat jump

 (jumping both wide and narrow squats)

Left leg reverse lunge

Left leg tap backs 

Push-ups

Slow Spiders

Squat Jump

Right leg reverse lunge

Right leg tap backs 

Push-ups

Do each of the above for 30 seconds. Then rest 10-15 seconds before moving onto the next. 

We did the above 3x through.  I use the Tabatta Pro  app on my iphone to set up the timers so we don't have to stop and look at our watches. 

The above is just one example of how you can incorporate HIIT into your training. 

Let's talk benefits. 

High intensity training intervals are:

• efficient-  according to a 2 week study done by the American College of Sports, doing HIIT can improve your aerobic capacity as much as 6-8 weeks of endurance training. 15 minutes of HIIT 3 times a week will burn more than half an hour on the treadmill will burn.

• provides healthy heart benefits-by pushing you into an anaerobic zone it is using your heart muscle and increasing it strength keeping it healthy and happy.

• No equipment necessary-  You can do it with your body weight alone and with planned intervals that cover your entire body and muscle groups you don't need anything else.

• You can do it anywhere-  You don't need a fancy gym to do this in. You can do it in your backyard, living room or on the road at the beach while you travel this summer. A towel, water and your body (the machine) is all you need.

• Challenging-  You are working to rest. Challenging not only your body but your mind. Mind over matter on this one as you need to tell yourself ....You can do it! 

To all my athletes traveling this month. Get out and do this, no excuses!

Stay moving everyone!

Get Fit. Live Fit. Be Fit.